1650 Calorie Atkins / Ketogenic diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1650 calorie atkins / ketogenic diet plan

Example 1650 Calorie Keto Meal Plan

19.5g Carbs 105.6g Fat 145.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein 1 serving Tofu Scramble 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein	Tofu Scramble scaled to 1 serving 1/2 block Tofu 1/2 tbsp Vegetable oil 1/2 tsp Onion powder 1/2 tbsp Dijon mustard 1/4 tsp Turmeric 1/4 tsp Salt 1/2 tbsp Reduced fat milk 1/2 dash Pepper	Tofu Scramble Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium. Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes. Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed. Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Lunch 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g Protein 1 serving Cottage Cheese with Spicy Tuna 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g Protein	Cottage Cheese with Spicy Tuna scaled to 1 serving 1/2 cup, Cottage cheese 1/2 tsp Dill 1 can Tuna 1 tsp Sriracha Sauce	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Dinner 1198.9 Calories \| 10.3g Carbs \| 88.5g Fat \| 85.6g Protein 3 serving Sliced Steak with Arugula 1055.6 Calories \| 9.6g Carbs \| 79.0g Fat \| 73.1g Protein 2 serving Microwave Poached Eggs 143.3 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Sliced Steak with Arugula scaled to 3 serving 1 1/2 cloves, minced Garlic 3 3/4 cup Arugula 1 1/8 tbsp Red wine vinegar 9/16 tsp Pepper 3/4 tbsp chopped Shallots 3/4 tsp Salt 3 tbsp Olive oil 1 1/8 tbsp Balsamic vinegar 3/4 tbsp Rosemary 12 oz Beef top sirloin Microwave Poached Eggs scaled to 2 serving 2 large Egg 1/4 tsp Vinegar 2/3 cup Water	Sliced Steak with Arugula Mound arugula on a large platter. Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary. Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately. Microwave Poached Eggs Add the water and white vinegar to a 6 ounce custard cup. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. Place in microwave and cook for 1 minute or until desired doneness. You may need to experiment with cooking times based on the wattage of your microwave and taste preference. Immediately remove egg from hot water with a slotted spoon as it will continue to cook. Serve with salt and pepper to taste.

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